Mental Health: Depression & Anxiety — How to Spot Early Signs and Get Help (Practical Guide)
Mental health issues often don't resolve on their own like a cold. Depression and anxiety frequently improve with early lifestyle adjustments and counseling alone. However, if left untreated for too long, they can disrupt sleep, appetite, relationships, and work, making recovery much more time-consuming.
The key is to catch the ‘change’ before you start seeing symptoms as a problem. Specifically noting patterns that differ from your usual self makes it easier to understand yourself and is also very helpful during counseling.
Depression vs Anxiety: What's the Difference?
- Depression-Centered: A feeling of being down, loss of motivation, and a sense that interest and joy have vanished. Often accompanied by low energy and changes in sleep/appetite.
- Anxiety-Centered: Excessive worry and tension about the future, physical alertness (feeling of a racing heart, shortness of breath, stomach discomfort). Thoughts revolve around the same topic and feel uncontrollable
It's also common for both to present together.
‘Change Signal’ Checklist (2-week basis)
If multiple of the items below persist for over 2 weeks, we recommend serious observation and counseling.
Depression-related signals
- Almost daily feelings of depression or loss of interest/pleasure
- Fatigue/lethargy, feeling overwhelmed by small tasks
- Sleep changes (difficulty falling asleep or sleeping too much)
- Appetite changes (overeating/loss of appetite) and weight fluctuation
- Self-blame/feelings of worthlessness, decreased concentration
- Recurring thoughts of death/self-harm (→ Immediate help needed)
Anxiety-Related Signs
- Persistent worry, difficulty controlling emotions
- Increased heart rate, chest tightness, dizziness, stomach discomfort
- Increased avoidance due to anticipatory anxiety (meetings, phone calls, travel, etc.)
- Racing thoughts before sleep, early morning awakening
- Functional decline with frequent minor mistakes and delays
Recording Tip: Just one line per day—mood (0–10), sleep duration, stress events—reveals patterns.
First self-adjustment (2-week plan)
1) Sleep & Body
- 7 hours of sleep, fixed wake-up time. No caffeine after 2 PM, minimize nighttime alcohol/late-night snacks.
- Daily 10–30 min walk + 2–3 times/week light strength training. Moving your body slows your thought speed.
2) Managing Thoughts
- Worry Box: When worries arise, don't try to solve them immediately. Note them down and review only once a day for 15 min.
- 3 Restructuring Questions
3) Breathing·Mindfulness
- 4–7–8 Breathing 3–4 times (key is long exhalation).
- 3-Minute Space: 1 min labeling (thoughts·emotions·body), 1 min breathing, 1 min widening perspective to choose next action.
4) Social Connection
- 10-minute call/walk with 1 person daily. Instead of “Are you okay?”, try asking and answering “How has your day been lately?”.
When and how to seek professional help?
When to seek counseling
- If the above checklist persists for over 2 weeks
- Decline in work/family functioning (absenteeism, mistakes, relationship conflicts)
- Repeated thoughts of self-harm or suicide, or when concrete plans arise (→ Immediate emergency help)
Types of Help
- Psychological Counseling/CBT (Cognitive Behavioral Therapy): Trains the connection between thoughts–emotions–actions. Particularly strong for relapse prevention.
- Medical Treatment: Medication is not ‘dependence’ but a tool to aid functional recovery. Duration of need and side effects are planned and adjusted with your doctor.
Tips for Preparing for Your First Session
- Note the onset, intensity, and duration of symptoms, changes in sleep/appetite, and stressful events.
- Record current medications, caffeine/alcohol intake, and exercise habits.
- State your counseling goal as a specific sentence: e.g., “Reduce insomnia to restore my 8 AM work routine.”
‘5 Small Routines’ to help return to daily life
- 10 Minutes of Morning Sunlight
- 10 minutes daily tidying (desk/bedroom) – Your environment directly affects your condition
- 90-minute evening wind-down (dim lights, shower, screen off)
- Write down 3 things you're grateful for/achieved (even very small things are OK)
- Weekly review: One thing learned this week / One thing to change next week
Depression and anxiety aren't about willpower; they're manageable states. Instead of asking “Why am I like this?”, shift your focus to “What signal is this sending?” and you'll see the path. Today, start with 1 minute of breathing + 10 minutes of walking + fixed wake-up time. Help is closer than you think, and recovery is faster than you imagine.
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